SanFran Fitness: 25 Minute Bounce Fit

During the short intro to this workout, Claire of SanFran Fitness reveals that this is the first workout she filmed in Mexico, where she now lives. Claire and her husband Scott are both from the UK. 25 Minute Bounce Fit is a fun cardio + lower body strength workout done all on the rebounder. The workout starts with a cardio circuit that Claire builds exercise by exercise. Then halfway through you do a circuit of body weight squat variations. Next is another cardio circuit that is built in the same way, exercise by exercise. The second circuit is more intense than the first circuit, but it is also shorter. The workout ends by repeating the same body weight lower body strength circuit. Then you get a stretch. There is no designated warm up but you can start bouncing during the intro, plus the first few exercises of the first cardio circuit are low key enough to double as a warm up. This is a fun cardio workout set to good music. The intensity really builds, too. According to my FitBit I burned 207 calories and I spent 9 of the 25:35 minutes in my peak heart rate zone, which actually surprised me. The building of the cardio circuits really is a lot of fun and I was oblivious to how intense the workout was getting.

25 Minute Bounce Fit is 25:35 minutes; 40 second intro, no designated warm up and 2 minute cool down/stretch.

  1. Shift hop side to side
  2. Jack the legs, bring arms together in front of you then open them out to sides
  3. Repeat #1 & 2
  4. Quarter turn hop to side with a heel dig, hop and clap in the middle, quarter turn hop to other side with a heel dig
  5. Repeat #3 & 4
  6. Jumping jacks
  7. Repeat #5 & 6
  8. Hoping knee raise, alternate legs and reach arms overhead when knees raise
  9. Repeat #7 & 8
  10. Hopping hamstring curls, alternate legs
  11. Repeat #9 & 10
  12. Double bounces with quarter turns (arms in genie) until you’ve made a complete circle then do 8 scissor runs
  13. Repeat #11 & 12
  14. Double jump forward, double jump backward, double jump to side, double jump to other side
  15. Repeat #13 & 14
  16. Basic jump, pushing arms overhead then pulling them down
  17. Repeat #1
  18. Frog squats (squat (no jumping) and tap fingertips to rebounder mat and when you stand, reach arms overhead)
  19. Hold at bottom of squat and pulse
  20. Narrow squat (legs/feet are close together, arms are reached overhead and held there the entire time); changes to narrow pulse squat
  21. Hold narrow squat isometrically, hands are on hips, do slow alternating heel digs to the front (no bouncing); keep one leg out with heel on mat and hold isometrically
  22. Repeat #1
  23. High knee jog
  24. Split jacks (jack legs, one arm raises in front of you while other arm raises to side)
  25. Repeat #23 & 24
  26. Hopping hip twists, arms are raised to shoulder level and move in opposition to hips
  27. Repeat #25 & 26
  28. Lateral ski hops to single-single-double pattern, arms swing forward and back
  29. Repeat #27 & 28
  30. Basic bounce with alternating front punches to single-single-double pattern
  31. Repeat #29 & 30
  32. Repeat #1
  33. Repeat #18-21

For more info on SanFran Fitness and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.

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